How often do you get the chance to appreciate a moment when you're in it? When was the last time you were truly present? I'm working on it myself and hope you see value in fully investing yourself in the moment.
“É a minha genética, não adianta”
Sabemos que todos temos uma genética, que cada um tem mais facilidade de ganhar ou de perder seja massa magra ou gordura, mas a questão é: você usa sua genética como desculpa para não chegar ao objetivo desejado?
Se a resposta for sim repense!
É comum se sentir desmotivado pq “tá demorando muito”.
Veja bem, seu biotipo pode influenciar sim nos seus resultados porém isso não é um impedimento!
Claro que é preciso respeitar as limitações massss isso não significa que você tem que se acomodar e desistir.
Agora vamos combinar uma coisa? 🙋🏻♀️
NÃO desista antes de tentar. Busque melhorar respeitando suas limitações. Não veja obstáculos onde não existem. E o mais importante de tudo faça pq VOCÊ quer e não pq outra pessoa disse que seria bom pra ti. ✨
BOM DIAAAAA POVO ❤️
Rest days are just important as workout days. I like to call them active recovery days because rest doesn’t mean you do nothing. It’s an opportunity to stretch and work out some of those muscle kinks so that the next day can be even better.
Who’s good at taking a rest days? I’ll be honest I’m not so good sometimes. I feel like I need to have intensity to get results. But what I’ve learned, over time is allowing my body to rest does make a difference.
Since the program I’m currently doing has three rest days per week, I intend to make the most of them by incorporating some yoga and stretching routines on those days.
What do you do on rest days?
Can I show you a peek? Right now seemed as good a time as any for a little behind-the-scenes. Here’s a glimpse into the things I love to do, which includes some of my very favorite things—and I can’t wait to tell you why:
Life Coaching: This allows me to help my clients at a deeper level by combining my personal training expertise with wellness, nutrition and mindset training. I love this because I can help transform a person from the inside out. I do this locally and remotely. Transformations are beautiful!
Zumba: I fell in love with it over a decade ago and it’s still my favorite way to let lose and show my participants that all it takes is that one workout to turn your frown upside down! It also allows me to share my Latin roots with the world. You can check out my free membership site:
Mentorship: Having an extensive background in entrepreneurship means I can help my clients build a business from idea to implementation. As a network marketer there is so much that you can do to build a business from home and around your current schedule. If you’d rather do your thing or create a course, set up sales funnels and more, I’m your girl.
There’s a lot more to my day but this gives you an idea 😊
What are you up to today? Tell me what you do.
. . .
Tuesdays is arm day and back. We conquered Arms on Fire and earned that Rebuild. I love that Rebuild has everything I need for muscle growth and recovery I don’t have to take 4 different things like most. Tonight class was mini mom therapy session. Love meeting new people doing something I love and making a connection where we become friends.
#testimonialtuesday Decide to rise. Decide to improve your health. Decide to take care of yourself. .
Glen did. Join Glen and hundreds of other people like yourself improve their health @fittherapyoftexas. In the last 12 months our members have
Felt better about their health
Reduced Prescription medication for things like type 2 diabetes, sleep, pain and depression.
And their partners even see health benefits too.
So if you would like any of the above results then click the link in bio for more information.
Omg y’all. So admittedly change is hard right?!? .
I waited anxiously over the summer for our new program to launch. Chris and I did it together for 8 weeks and had amazing results. Then we started again and are on week 3 now. You hear me talk about the the 30 minute workouts, 4 days a week and cheat days non stop. And watch our workout videos. Ha. You get it. It’s amazing. And it IS. .
BUT ...this guy right here is where it all began for me last year when I started this journey. He was the super trainer who was motivating and inspiring and honestly a breath of fresh air. His story is one to hear and he is just all heart. .
So here is the exciting news. 🎉 Yet again there is another NEW program and not only is this the best time to sign up just to access the workouts/nutrition plans you can be in his freaking TEST group. I have a FREE sample workout and details just ask! You do NOT want to miss the chance to be up close and personal with him. I just did one of his workouts and fell in love with him and his style all over again. It’s like he’s talking to you ans believes in you just when you need it the most. .
Do NOT just say oh well I’ll wait until January to hit my goals and lose weight/gain muscle/feel better. Do it NOW. Imagine how your life could change by New Years Eve!!! .
There is this guy waiting for you to join and my most amazing supportive group to hold you accountable, laugh and cry with you. Let’s end 2018 together. Who’s with me?!? Drop your email or DM me. .
#last90days#october 🍁 #newprogram#joinmenow#healthylifestlye#motivating#inspiringpeople#keepgoing 💪 #getstronger#loseweight#feelamazingeveryday#boymom 💙 #momof3boys 💙 #amazingopportunity#fitlifechoice#ﬁtfam#momswhoworkout#momswholiftweights#fitmomlife#freeworkout#endoftheyear#allheart#lovehim 💙 #soexciting
My sister tagged me on this post on Facebook and it couldn't be more true! How many Friday nights were we watching Saved by the Bell, Full House, Boy Meets World, or any of the other TGIF shows when we'd go get a blanket and the other one would start hollering "it's back on, hurry up!!!!!!" Then the one getting the blanket or whatever would coming flying down the hall and slide across the wood floor in their socks and crash onto the couch! Kids these days just don't appreciate commercial breaks like we did 🤣 #tgif#netflix
BACKFLIP BURPEE: Maybe this isn’t something to incorporate into your daily routine (haha!), but I am all for pushing my fitness and athleticism to new places. I work every single day to maximize my body control in the gym and at home. Prioritize your well-being. If you trust the process and stay diligent with building a strong and functional body, the sky's the limit for you. I’ll be working right next to you as long as I am breathing on this earth. ⠀
GET LEAN in 30 days with my “30-Day Get Lean Challenge!” Hit the link in my bio to check it out. Prioritize your well being! 💪🏽🌪⠀
So very true. ❤️
The 3 week lead up to Monday felt like running an ultra marathon- under an immense amount of pressure. But it’s during these sorts of times that you recognise how amazing a team of people truly are, and what they’re capable of. People are what make or break a company, they are what differentiate any offering from another and as my favourite saying goes ‘passion delivers value that competitors cannot match’. Finding a team of passionate people can make all the difference.
HIP FLEXION EXERCISE: This movement will help strengthen your psoas muscle (aka major hip flexor). What it does is grease the groove in your hip that allows the hip flexion to happen in a linear fashion. When people get tight hips, their knee tends to lose the line. This exercise helps re-train the proper linear motion which will ultimately help you become a better and more-controlled biker and sprinter. (Hit 3 sets of 15 repetitions)⠀
Find MORE tips for how to be an #AthleteForLife by hitting the link in my bio! ⠀
4 years (and a much needed tan🌚) later
This picture may be a transformation, but it doesn't tell the whole story.
It's easy to see a before & after and think that fitness is a one way trip with a dream destination. But that's not true! Fitness is an everyday journey with so many ups and downs and a little thing called life in between.
My journey has consisted of no fitness at all to burning out from restriction and 3x workouts a day to binge cycles to no fitness again to relatively consistent workouts and most importantly BALANCE.⚖️
I am not the leanest or the strongest I've ever been. But I'm also not the largest or weakest I've ever been either.
You will not always make forward progress, and that's OK. We are only human, and the best we can do is try.
I am still working on my balance (lately my motivation has been nonexistent) and will always be working towards being my best self. But I have come FAR from that little nugget 4 years ago, and I'm so dang proud of all the forward (and backward) progress I've made.
Dream big, set goals for yourself, find what truly drives you, and never look back but to see how far you've come.✨🌻
Do you podcast or listen to audiobooks?
I used to eat books for breakfast (not literally... i ate cereal) but have become really good at falling asleep the second I read a sentence!😴😴 I have really started loving podcasts - and with earphones (especially my wireless buds - not shown here!) - any activity is now an opportunity to learn something new! 💥
This is me...doing the dishes...BUT!! I’m also doing some personal development which is part of my Coaching JOB...today I was learning strategies to avoid self sabotage! 🙅🏻♀️ Did you know there's podcasts for kids too!! my kids love them!
My current fave podcasts:
👉Dream Big Podcast (GREAT for kids and I always learn something!)
👉Brains On! Science podcast for kids @brains_on
👉The Tim Ferris Show @timferris
👉Achieve Your Goals with Hal Elrod @hal_elrod
Soooo many podcasts, So little time 🤗😳 - I listen when I meal prep, 🥒 fold laundry 👚👖, wash dishes 🥣, drive to/from work...🚙
Do you podcast? and if so, what are you listening to!!??
This morning’s workout brought to you by the letter B...for back and biceps. So 👏🏼 many 👏🏼 curls 👏🏼 My arms are lookin’ good! Too bad they’ll be covered up by Fall layers today 🧣😎
I'm ready to slay the holiday (eating) season already, BEFORE I stuff my pie hole full of all the pies🥧(cookies, pumpkin roll, biscuits and all the snacks)! And my bootcamp is OPEN — join me to lose 5-15 pounds now, won't you? Don't wait for January 1st to make a change!
I add a small group each month so I can stay connected to everyone. Oh and, RESULTS OR REFUND (IKR?)
Here's what you get:
🍁Workout of your choice (how does less than 40-minutes for 4 days per week sound?)
🍁Meal plan — with grocery list
🍁Daily support from me and your peers (I show up EVERY day for my people!)
🍁Personal development (we’ll be following Rachel Hollis' Last 90 Days — check it out) to keep your mind right and your focus on your goal
🍁Weekly challenges to make you better.
Drop your email (without the .com) below 👇🏼 so I can reach out to you!
Wise words. It’s easy to get caught up in the self comparison paradigm and see what everyone else’s life is like but it’s important to remember that nobody is as unique as you. Sure they may have something you don’t but you have something they don’t. Everyone is successful at one thing and completely terrified of another. It’s necessary to view life like a marathon, pace yourself for everything it has to offer so that you’re prepared to make it to the finish line. One mile may be easy and the next mile may seem never ending, but if you endure, a new mile always comes and a new opportunity arises. If you try and sprint your way through a marathon you’ll gas out way before the finish line. The same goes for life, if you try and sprint your way to next day or the next mile you may get there but you will have not developed the habits to sustain you. This is a reminder to remember life is a marathon and though it may seem like it sometimes, it’s not a sprint. You may feel pressured to GO GO GO because tomorrow is never promised but what if you have 50 years ahead of you? Would you be able to sustain your current pace? Keep working hard but remember struggles and triumphs are a part of the race. If you stay in the race long enough you’ll eventually get to the finish line 🤙🏼
A serious funk has taken over. I've had the intention of getting up and going to the gym every day for about 3 weeks but then my cozy bed holds me hostage. Until today. Even though the dogs were super cuddly this morning, I made myself get up. Today is day one of getting back into the routine I love.
Even creatures of habit need to switch things up. I think I was just getting bored at the gym. When it comes to working out, I need change and I need it frequently. So, back to jammies, a clean face, bedhead, and a laundry room workout. Gotta start somewhere, right?! 💪🏼#backatit
☺️ #Repost @vanessafgarciaa with @get_repost
As pessoas têm a mania de julgar o diferente por não conseguirem ser diferente. Independente do seu gosto, se você quer ser mais magrinha, mais cheinha ou musculosa... não julguem o próximo. Na real, você não é obrigado a gostar do meu corpo e estilo de vida e nem eu do seu. Mas somos "obrigados" a ter TOTAL RESPEITO pelo próximo. Então não vamos julgar aquela "magrela" ou aquela "gordinha" ou a tal "mulher macho". Viva a sua vida. Cuide do seu corpo. Alimente-se bem. E, se pra você uma mulher com músculos é uma mulher macho... acho que está precisando conhecer novos machos por aí, kiridan! 😂😂😂
HANG, SHRUG, JUMP PROGRESSION: This is a progression from the #HangShrug . Do this exercise to work out your glutes and legs. •••
Settle into the correct posture by standing with the barbell (overhand grip) slightly wider than your shoulder width. Bend your knees and hips slightly with shoulders over bar with back arched. Arms are straight with elbows pointed along bar.
Hit the link in my bio to check out my YouTube channel & watch the entire video about this progression.
Almost 7 years ago I bought a "happy divorce to me" present. I have always loved taking pictures and thought about being a photographer when I grew up but went the teacher route instead. Now I have this great camera that usually collects dust in the corner. Until this past weekend! I took some pictures for my brother, his old lady, and their circus 😉 and now I'm addicted!! All I want to do right now is put them on the computer and look at them but I'm totally in the dark over here! I have no idea what programs are good or even where to start!! Anyone have any suggestions?! #photography#photoshoot
📜 : *6 SIGNS YOU'RE DOING GREAT*⠀
Sometimes we tend to take for granted things that hundreds of millions of people don't have access to on this planet, and focus on our problems instead of taking the time to be grateful daily.⠀
We all want more and that's perfectly okay (you should), but sometimes it does good to take a little perspective and realize how lucky we are.⠀
If you're reading this today, then you're alive and you have a life many people wish they had... sadly.Take a few minutes to be grateful today.
🔎 Chosen by @foodsile
If someone you know would be interested in this, then send them here.
Follow us (@shehealth) for daily healthy tips!🏃♀️💕
All credits to respective owners // @oualidzaim
HALF-KNEELING RESISTANCE BAND ROTATION: Challenge your reactive stabilization and balance with this resistance band exercise. When doing this, be sure to switch legs and rotate the band both clockwise and counter-clockwise. (Hit 5 sets of 5 in each direction) ⠀
Find MORE tips for how to be an #AthleteForLife by hitting the link in my bio! ⚡️⠀
C L E A N S E • D A Y 💃🚿
Estos días le dan a mi cuerpo y mi sistema digestivo un descanso mientras lo sigo nutriendo con hierbas e ingredientes botánicos y minerales para eliminar las toxinas e incrementar mis niveles de energía!!!
Aún estoy decidiendo si hacer dos días o sólo uno 😏